Weekly Olympic Weightlifting

Weightlifting W/C 20th Jan 2020

January 20, 2020

Session 1

Back Squat

 

8 @ 35%

5 @ 50%

5 @ 60%

5 @ 65%

3 @ 75%

3 @ 85%

1 @ 90% 

1 @ 95% x2

1 @ 97% x2

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

-       Based off push jerk/power jerk

 

 

Plyometric

 

Single leg box jumps

 

X3 each side

 

X 6 sets

 

 

&nb


Weightlifting W/C 13th Jan 2020

January 12, 2020

Session 1

Snatch

 

3 @ 60%  x2

2 @ 70%  x2

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%  x3

 

Snatch Pulls

 

4 @ 95% x2

4 @ 100% x2

 

 

 

 

 

Abs

 

30 Crunches

20 Russian Twists

10 Sit ups

 

x3

 

 

Session 2<


Weightlifting W/C 6th Jan 2020

January 5, 2020

Session 1

Snatch pull + Snatch

 

2@ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x2

1 @ 90% x2

 

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

-       Based off push jerk/power jerk

 

Abs

 

 

 

 

 

 

 

 


Weightlifting W/C 30th December 2019

December 29, 2019

Session 1

Power Clean + Split Jerk

 

2 @ 75%

2 @ 80 % x3

1 @ 85% x3

Front squat

 

Max out

 

 

Abs

 

 

 

 

Session 2

Clean and Jerk

 

4 @ 70% X3

4 @ 75%

3 @ 80 %

2 @ 85%  X3

 


Weightlifting W/C 23rd December 2019

December 22, 2019

Session 1

Snatch pull to knee + Snatch Pull + Snatch

 

2 @ 65% x2

2 @ 70% x2

2 @ 75%

1 @ 80%

1 @ 85% x3

 

 

 

 

 

Squat jumps with barbell

 

10 @ AHAFA  x4

 

 

 

 

 

 

 

 

 

 

Abs

 

( if time allows )

 

30 Banded Crunches

30 Sec Plank hold


Weightlifting W/C 16th December 2019

December 15, 2019

Session 1


Clean + Clean + Jerk

 

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

 

Snatch grip DL with Pause at knee

 

5 @ 120% of SN x2

5 @ 130% of SN x3

 

Work up to weight!

 

 

Abs

 

If time allows

 

 

 

 

 

 

 

 

2 Cleans + power clean

 

60% x2 sets

65% x2 sets

70%

75%

80%

 

85% + if hit all reps

Clean Deadlift – to knee. ( First pull )

 

5 @ 75% x2

5 @ 80% x2

 

No Rebounding from the floor. Controlled movements

3

Accessory work

 

If times allows

 

 

 

 

 

 


Weightlifting W/C 2nd December 2019

December 1, 2019

Session 1

Snatch

 

Max out

Front squat

 

Heavy 3 x 5

Abs

 

If time allows

Session 2

Clean & jerk

 

Max out

 

 

 

 

Bent over rows

 

AHAFA

 


Weightlifting W/C 25th November 2019

November 24, 2019

Session 1

Power Snatch

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

Snatch pulls

 

3 @ 95% x5

 

 

 

 

Sotts press

Snatch grip

 

5 x 5

 

 

 

Session 2

Power Clean & spl


Weightlifting W/C 18th November 2019

November 17, 2019

Session 1

Snatch

 

3 @ 55%

3 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x2

 

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

-       Based off push jerk/power jerk

 

Abs

 

If time allows

 

 

 

 

 

 

 


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